Saturday 20/9/14 – Performance

Workout of the Day Five sets of: Against a 3 minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest 3 minutes between sets, and pick up the next set where you left off.

Friday 5/9/14 – Performance

Workout of the Day A. Three sets of: Dumbbell Walking Lunges x 20 steps Rest 60-90 seconds Turkish Get-Ups x 1 rep each arm Rest 60-90 seconds B. Tabata Row for Calories Rest 60 seconds Tabata Wall Ball Shots Rest 60 seconds Tabata Burpees Rest

Friday 20/6/14 – Performance

Workout of the Day A. Four sets of: Weighted Pull-Ups x 3-4 reps @ 20X1 Rest 60 seconds Weighted Pistols x 6 reps each leg Rest 60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 10 Pull-Ups 10 Wall Ball Shots Rest

Wednesday 30/4/14 – Performance

Workout of the Day 2 Minutes of Rowing (calories) Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Wall Ball Shots x 10 reps Burpees x 10 reps Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes

Thursday 24/4/14 – Performance

25/4/14 ANZAC DAY- 7:30AM CROSSFIT CLASS, 8:30AM COMPETITION CLASS Workout of the Day A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 45 seconds Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111 Rest 45 seconds B. Four

Friday 18/4/14 – Performance

EASTER SCHEDULE 18/4/14 GOOD FRIDAY- 9:30AM CROSSFIT CLASS, 10:30AM COMPETITION CLASS19/4/14 SATURDAY- 8:00AM OPEN GYM20/4/14 SUNDAY- CLOSED21/4/14 MONDAY- 9:30AM CROSSFIT CLASS, 10:30AM COMPETITION CLASS25/4/14 ANZAC DAY- 7:30AM CROSSFIT CLASS,

Thursday 27/2/14 – Performance

Workout of the Day A. Take 10-12 minutes to work up to a heavy-ish Clean & Jerk B. Two sets for max reps of: 60 seconds of 75/50kg. Squat Clean & Jerk Rest 60 seconds C. Three rounds for time of: 50 Sit-Ups 400 Meter Run  

Thursday 23/1/14 – Performance

Yoga at 5:00a m! Workout of the Day A. Take 10-12 minutes to practice three of the following gymnastics movements: Pistols, Handstand Push-Ups, Kipping Pull-Ups,  toes to bar, or Muscle-Ups B. Five rounds for time of: 10 Chest-to-Bar Pull-Ups 20